Have you ever wished you had more time to do important things? You could theoretically stay up at night to work, but in the dark it's hard to stay alert and alert. Read on to learn how to stay up all night.
Steps
Part 1 of 2: Preparation
Step 1. Take a nap in the afternoon
If you know you will have to stay up all night, a little siesta will help. Just make sure you don't sleep too much and don't sleep close to your usual bedtime (try to rest 6-7 hours before your usual bedtime).
- Thirty minutes is the right amount of rest to recharge your body. If you sleep too much, you will enter a phase of deep sleep and wake up even more groggy. If you rest too little, however, the nap will be useless.
- An hour and a half of nap helps you catch up on lost sleep; Since a full sleep cycle takes place in 90 minutes, you will wake up less sleepy especially if you have spent several sleepless nights.
Step 2. Get some sun
Daylight affects the circadian cycle (which governs our sleep-wake rhythm). So, if you intend to stay awake during the night, spend at least 30 minutes outdoors in the sunlight. This (together with the fresh air) will make you feel revitalized.
Step 3. Drink lots of water
Dehydration makes you sleepy and makes you tired. Fight it in advance, even before nightfall, by drinking plenty of water. This is extremely important if you plan on drinking coffee as well, as it is a diuretic and can make dehydration worse.
Step 4. Find a friend
Staying awake in company is much easier because your brain is stimulated by the conversation and the presence of another person. It can also help you prove that you have been as awake as you wish.
Part 2 of 2: Staying Awake
Step 1. Drink something that contains caffeine
Coffee or another similar drink can give you a boost of energy that will help you get through the night, especially in the time slot that goes from 4:00 to 8:00 in the morning, which is the most difficult and where most of the people give up.
- Coffee takes 15-30 minutes to take effect, but you can feel the benefits for 3-4 hours. If you plan to drink a cup of coffee every 2 hours, you will feel awake and full of energy.
- When you stop drinking caffeinated drinks, you will suddenly collapse. Therefore, avoid taking longer breaks between one coffee and another or resorting to other methods to stay awake.
- If you don't want to consume caffeine, drink cold water or suck on ice cubes. Cold helps you stay awake and alert.
Step 2. Make the environment cool
Your body prefers a warm room to sleep, so the warmer the room, the more chance you have of falling asleep. Turn on the fan or, if you can, open the windows.
- If it's very hot and you can't turn down the temperature, take a cold shower. It will be a burst of energy.
- You can also apply cold packs to your head and wrists.
Step 3. Get up and take two steps. A little movement and a break from work help you improve blood circulation and, therefore, wake you up
Scientists believe that a little exercise is much more effective than many drugs in reducing fatigue and improving energy levels (this obviously does not mean that you have to stop your therapies if you are on medication).
- Take breaks from your computer. Staring at the monitor for hours on end strains your eyes and makes fatigue and sleepiness more difficult to manage. Every hour, take a break for a few minutes, closing your eyes or turning your gaze to something else.
- Exercise. Try doing 30 minutes of training. This way you raise your energy levels which, in turn, will help you stay awake. Whenever you feel you are about to collapse, go outside, take a quick walk or jump on the spot.
Step 4. Change the various tasks
Monotonous work (i.e. doing the same repetitive thing over long periods of time) is just as bad as sleep deprivation. This means that if you feel sleepy, you need to change activities and find something more difficult that requires more concentration.
Step 5. Eat a healthy snack
A low blood sugar makes you sleepy and out of focus, so pick yourself up with a snack. This way you will have plenty of energy to burn over a long period of time.
- Eat something like yogurt with granola and fresh fruit, peanut butter, or wholemeal crackers with celery. You need to consume proteins, healthy carbohydrates (such as oats) and lots of fruits and vegetables.
- Avoid sugar. Although it gives you an immediate burst of energy, sugar quickly loses its effectiveness leaving you even more tired than before.
Step 6. Keep the lights on
Light stimulation slows down your biological clock because it activates receptors which in turn delay the circadian rhythm, changing the sleep-wake rhythm from time to time. Be very careful, though, as this could profoundly change your sleep habits.
Advice
- Keep the room temperature cool by opening the window. While it's not like taking a cold shower, it keeps you awake enough to skip this step.
- Determine how many hours you want to stay awake. Many people overdo it and get too tired to carry out their commitments at night.
- Warn the people you live with that you intend to stay up all night and make sure they agree.
Warnings
- Be prepared for the consequences of the next day. Unless you're used to getting very little sleep, don't stay up all night if you have an exam or an important event the next day.
- If you regularly stay awake at night, you will permanently change your habits and it will be difficult to change them. Follow these directions at your own risk!
- If you plan to stay up all night studying for an exam, remember that adequate sleep is much more helpful than sleepless hours filling your head with knowledge, as it helps you remember.
- Make sure you are not allergic to caffeinated drinks, they could be dangerous for your health.
